Saturday, April 3, 2021

Nonfree Christmas Tree with Chris and Liz

warm up:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 build, choice of strokes

(600/600)

main set:

option 1:

100 nonfree on cruise+30 sec

1×200 moderate free on cruise+10 sec

2×100 nonfree on cruise+30 sec, descend 1-2

1×200 moderate free on cruise+10 sec

3×100 nonfree on cruise+30 sec, descend 1-3

1×200 moderate free on cruise+10 sec

4×100 nonfree on cruise+30 sec, descend 1-4

1×200 moderate free on cruise+10 sec

option 2:

1×100 free on cruise+10 sec

1×200 nonfree on cruise+40 sec

2×100 free on cruise+10 sec, descend 1-2

1×200 nonfree on cruise+40 sec

3×100 free on cruise+10 sec, descend 1-3

1×200 nonfree on cruise+40 sec

4×100 free on cruise+10 sec, descend 1-4

1×200 nonfree on cruise+40 sec

Extra credit–descend the 200s 1-4 on either set

(1800/2400)

last set:

100 easy

4×75 rotating IM (50 kick/25 swim)

4×75 rotating IM (50 drill/25 swim)

(700/3100)

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